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Hybrid Build - Strength & Endurance Base

by Manuel B.

Program Description

Transform your fitness with the Hybrid Build - Strength & Endurance Base program, an 8-week journey designed to enhance both your strength and cardiovascular endurance. Committing just 4 days a week, you'll engage in a balanced mix of resistance training and high-intensity conditioning workouts, ensuring you build muscle while boosting your stamina. This program is perfect for those looking to elevate their performance and achieve a well-rounded physique. Get ready to push your limits and see real results!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2026 03:53
  • Last Edited
    Jan 03, 2026 03:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Abs
13.1%
Front Delts
12.4%
Middle Delts
8.4%
Quadriceps
7.7%
Chest
7%
Glutes
6.6%
Hamstrings
6.6%
Biceps
6.4%
Upper Back
5.8%
Lats
3.5%
Rear Delts
3.1%
Forearms
2.3%
Adductors
1.6%
Lower Back
1.2%
Other
0.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Military Press (Barbell)
3
4-6 reps
RPE 8
4
Pulley Presa Stretta
4
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
French Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Military Press (Barbell)
3
4-6 reps
RPE 8
4
Pulley Presa Stretta
4
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
French Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Military Press (Barbell)
3
4-6 reps
RPE 8
4
Pulley Presa Stretta
4
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
French Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
RPE 8
2
Pull-Up (Weighted)
5
4-6 reps
RPE 8
3
Military Press (Barbell)
3
4-6 reps
RPE 8
4
Pulley Presa Stretta
4
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
French Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
RPE 8
2
Pull-Up (Weighted)
5
4-6 reps
RPE 8
3
Military Press (Barbell)
3
4-6 reps
RPE 8
4
Pulley Presa Stretta
4
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
French Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
RPE 8
2
Pull-Up (Weighted)
5
4-6 reps
RPE 8
3
Military Press (Barbell)
3
4-6 reps
RPE 8
4
Pulley Presa Stretta
4
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
French Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
RPE 8
2
Pull-Up (Weighted)
5
4-6 reps
RPE 8
3
Military Press (Barbell)
3
4-6 reps
RPE 8
4
Pulley Presa Stretta
4
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
French Press
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 5
2
Pull-Up (Weighted)
3
4-6 reps
RPE 5
3
Military Press (Barbell)
2
4-6 reps
RPE 5
4
Pulley Presa Stretta
3
6-8 reps
RPE 5
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 5
6
Bicep Curl (Barbell)
2
8-10 reps
RPE 5
7
French Press
2
8-10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Step-Up (Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Calf Raises
3
12-15 reps
RPE 8
5
Plank
3
30-60 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Step-Up (Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Calf Raises
3
12-15 reps
RPE 8
5
Plank
3
30-60 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Step-Up (Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Calf Raises
3
12-15 reps
RPE 8
5
Plank
3
30-60 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Step-Up (Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Calf Raises
3
12-15 reps
RPE 8
5
Plank
3
30-60 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Step-Up (Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Calf Raises
3
12-15 reps
RPE 8
5
Plank
3
30-60 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Step-Up (Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Calf Raises
3
12-15 reps
RPE 8
5
Plank
3
30-60 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Step-Up (Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
4
Calf Raises
3
12-15 reps
RPE 8
5
Plank
3
30-60 reps
RPE 10
6
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 5
2
Step-Up (Weighted)
2
6-8 reps
RPE 5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 5
4
Calf Raises
2
12-15 reps
RPE 5
5
Plank
2
30-60 reps
RPE 7
6
Hanging Leg Raise
2
12-15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tapis Roulant
1
15-20 mins
RPE 8
2
Jump Rope
1
8-10 mins
RPE 8
3
Plank
3
30-60 reps
RPE 10
4
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tapis Roulant
1
15-20 mins
RPE 8
2
Jump Rope
1
8-10 mins
RPE 8
3
Plank
3
30-60 reps
RPE 10
4
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tapis Roulant
1
15-20 mins
RPE 8
2
Jump Rope
1
8-10 mins
RPE 8
3
Plank
3
30-60 reps
RPE 10
4
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tapis Roulant
1
20-25 mins
RPE 8
2
Jump Rope
1
8-10 mins
RPE 8
3
Plank
3
30-60 reps
RPE 10
4
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tapis Roulant
1
20-25 mins
RPE 8
2
Jump Rope
1
8-10 mins
RPE 8
3
Plank
3
30-60 reps
RPE 10
4
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tapis Roulant
1
20-25 mins
RPE 8
2
Jump Rope
1
8-10 mins
RPE 8
3
Plank
3
30-60 reps
RPE 10
4
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tapis Roulant
1
20-25 mins
RPE 8
2
Jump Rope
1
8-10 mins
RPE 8
3
Plank
3
30-60 reps
RPE 10
4
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tapis Roulant
1
15-20 mins
RPE 5
2
Jump Rope
1
8-10 mins
RPE 5
3
Plank
2
30-60 reps
RPE 7
4
Hanging Leg Raise
2
12-15 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Pulley Presa Larga
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Pulley Presa Larga
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Pulley Presa Larga
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-10 reps
RPE 8
2
Pulley Presa Larga
5
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-10 reps
RPE 8
2
Pulley Presa Larga
5
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-10 reps
RPE 8
2
Pulley Presa Larga
5
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-10 reps
RPE 8
2
Pulley Presa Larga
5
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Croci Ai Cavi Bassi Monibraccio
3
12-15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 5
2
Pulley Presa Larga
3
8-10 reps
RPE 5
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 5
4
Croci Ai Cavi Bassi Monibraccio
2
12-15 reps
RPE 5
5A
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 5
5B
Tricep Pushdown (Cable)
2
10-12 reps
RPE 5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
3
Military Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
4
Pulley Presa Stretta
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
7
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
2
Step-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
4
Calf Raises
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Plank
1 Set
1 Set
1 Set
30-60 Reps
30-60 Reps
30-60 Reps
@10
@10
@10
6
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 3
1
Tapis Roulant
1 Set
15-20 mins
@8
2
Jump Rope
1 Set
8-10 mins
@8
3
Plank
1 Set
1 Set
1 Set
30-60 Reps
30-60 Reps
30-60 Reps
@10
@10
@10
4
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
2
Pulley Presa Larga
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
4
Croci Ai Cavi Bassi Monibraccio
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8